Set-up:
Place forearm just behind the shoulder rest (elbow under the shoulder).
Place the top leg in the big loop and extend the top leg long towards footbar with the hip slightly turned out.
Keep the shoulders square, spine neutral, and lower ribcage lifted.
Movement:
Exhale, press the working leg out while reaching the top arm overhead toward the pegs, creating an elongated line.
Inhale, bend the leg back and return the top arm to a bent position.
Repeat with control, maintaining a neutral spine and lifted lower ribcage throughout.
Small Presses:
Perform mini bend and stratch presses to fatigue the glutes.
Small Lifts:
Lift the leg slightly up and down with straight leg, keeping the ribcage lifted.
Clock Sweep:
Sweep the leg forward, moving through clock positions while maintaining control, spinal alignment, and a lifted ribcage.
1B 1Y
6th, 3rd, 2nd
Exhale to push leg away, inhale to come back to centre.
Muscles Worked:
Gluteus maximus and hamstrings for hip extension and pressing action.
Gluteus Medius/minimums, adductors, and abductors for hip stability.
Transverse abdominis and obliques for core stabilisation and anti-rotation.
Deltoids and scapular stabilisers to support upper body on forearm and opposite hand.
Muscles Mobilised:
Hip flexors and inner thigh during the press-back motion.
Shoulders and chest through supported arm positions.
Dumbells:
Option to add weight in top hand.
Regression:
Focus on leg work and leave the arm work out.
Progression:
Springs: use more spring tension to increase resistance, making the press more demanding (1R)
Modification:
Perform a side-lying leg press if the forearm position is uncomfortable or too challenging.
Tempo:
Play: (e.g., slower tempo or controlled holds) to intensify core and upper-body engagement.